If you have not checked it out yet, head over to our Road Warrior Bootcamp page to learn more about the newest class to be offered at Industrial Athletics. Vanessa Matthews runs a tough class that will get your heart rate up and burn calories.
CrossFit Alloy WOD for 2/12/2015:
Strength:
Back Squats
5, 5, 5, 5
Tempo: 2,0,X,1
MetCon:
4 Rounds for Time:
7 Bar Muscle Ups
40 Ski Jumpers
Post Weight and Time to Comments
10:00am – Road Warrior Bootcamp with Vanessa
Scaling:
Platinum: As written above.
Steel:
MetCon:
4 Rounds for Time:
4 Bar Muscle Ups
40 Ski Jumpers
Brass:
MetCon:
4 Rounds for Time:
20 Chest to Bar Pullups (may be banded)
40 Ski Jumpers
Bronze:
MetCon:
4 Rounds for Time:
15 Pullups (May be Banded)
20 Ski Jumpers
Scaling:
Platinum: As written above.
Steel:
MetCon:
4 Rounds for Time:
4 Bar Muscle Ups
40 Ski Jumpers
Brass:
MetCon:
4 Rounds for Time:
20 Chest to Bar Pullups (may be banded)
40 Ski Jumpers
Bronze:
MetCon:
4 Rounds for Time:
15 Pullups (May be Banded)
20 Ski Jumpers
Back Squat: 225 lbs. for 5 tempo reps.
Steel: 7:07 Platinum: 11:35
After completing Steel with only 4 bar muscle-ups per round, I took a minute rest and felt good so I did 12 more Bar Muscle-Ups to complete the WOD at the Platinum level. Thanks Jake & BG for the motivation by showing me that it could be done!
Back Squat: 225 lbs. for 5 tempo reps.
Steel: 7:07 Platinum: 11:35
After completing Steel with only 4 bar muscle-ups per round, I took a minute rest and felt good so I did 12 more Bar Muscle-Ups to complete the WOD at the Platinum level. Thanks Jake & BG for the motivation by showing me that it could be done!
Back Squats: 285lbs (PR)
Platinum: 9min plus – 28 bar MUs is somekind of PR for me!
Back Squats: 285lbs (PR)
Platinum: 9min plus – 28 bar MUs is somekind of PR for me!